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Expertrating Personal Trainer
Certification 2023
Abduction - Those bodily movements which involve actions that are away from the midline of the body or one of the body parts Abductor - Muscle that causes abduction to occur Adduction - Involves movement towards the midline of the body Adductor - The muscle that causes adduction at a joint Aerobic Fitness - It is the ability of the body to perform exercise over an extended period of time in the presence of oxygen e.g. cycling, marathon running. Agility - It is a component of fitness which enables a person to move, change direction and position of the body quickly. This ability is inherent in the person and cannot be improved to a large extent Agonist - The agonist is the muscle which is directly responsible for the movement at a joint. Anabolic Steroids - Anabolic steroids are actually artificially produced male hormones. They are used by athletes to boost power and performance. These steroids can, however, lead to liver damage. Anaerobic Activity - Activities undertaken in the absence of oxygen e.g. weight lifting and sprinting. Such activities cannot be undertaken for long periods of time. Anaerobic Capacity Test - Used to measure the ability of the body to undertake exercises of a short duration and of very high intensity. Antagonist - An antagonist is a muscle that has an action opposite to that of the muscles directly responsible for the movement of a joint. Arterio-Venous Oxygen Difference (VO2difference) - Measure of the amount of oxygen consumed by the muscles. It is the difference between the oxygen content of the blood in the arteries and in the veins. While only about 25% oxygen is utilized when a person is resting, it can go up to about 80% during exercise. Blood Pressure - measure of the force of blood that is exerted against the walls of the blood vessels Systolic Pressure - First Value, pressure exerted when heart is pumping blood
Diastolic Pressure - Second Value, pressure on the arteries when heart is relaxed Body Mass Index - Dividing a person's body mass (in kilograms) by the square of his/her height Burnout - The term burnout is used to refer to the loss of enthusiasm and energy related to an activity due to excessive levels of a particular activity. Carbohydrates - Organic compound containing carbon, hydrogen, and oxygen. It is our body's usual source of energy for muscular work, body heat, breathing, and other functions. Cartilage - Firm connective tissue that provides protection to the bone, e.g. the knee joint, from wear and tear. Concentric Muscle Contraction - Muscle shortening while contracting e.g. the biceps while lifting the weight during the bicep curl. Cool-down - Period of light activity following any exercise during which the heart rate remains elevated. It helps to remove lactic acid from the body and ensures quick recovery. This also helps in avoiding dizziness after exercise. Eccentric Muscle Contraction - The lengthening of a muscle during movement e.g. the bicep while lowering the weight during the bicep curl. Extension - Any movement that involves an increase in the angle of the articulating bones e.g. straightening a bent elbow. Fast Twitch Muscle Fiber - Type of muscle fiber that is suited for high intensity exercise Flexion - Movement that leads to a decrease in the angle between two articulating bones e.g. at the elbow during the bicep curl when the weight is brought up towards the shoulder Glycogen - Stored form of carbohydrates in the body. It is stored in the liver and muscles and used by the body along with fat to generate energy. It's consumption increases with high intensity exercises. Glycogen Loading - The deliberate increase of the intake of carbohydrates to increase glycogen in the body. Hemoglobin - Component of blood that performs the function of transporting oxygen and carbon dioxide to and from the muscle cells. The normal level should be 14-18 g per deciliter of blood for males and 1 2 - 16 g per deciliter of blood for females.
The excellence level - Involves reaching national and recognized standards of performance. Periodisation - The systematic planning of training throughout a season so that an optimal physiological and psychological level may be reached. Plyometrics - Type of training designed to improve both power and strength. It usually involves exercises such as an athlete jumping from one block to the floor and then to another block. Principles of Training - Specificity, progressive overload, reversibility, individual differences, and warm-up and stretching. Progressive Overload - This principle that suggests that in order to improve the body's strength or endurance, we must put it under some kind of stress and as the body becomes stronger we should increase the amount of stress to a next level. Resistance Training - Any type of training or exercise where resistance is applied to the body e.g. running up hills (against gravity) or weight training. Respiratory Exchange Ratio (RER) - Calculated by dividing the volume of carbon dioxide expired per minute by the volume of oxygen uptake per minute. The closer this value is to 1, the more the body is using glycogen as an energy source. If the body is using fat as an energy source, the value will be closer to 0.7. Rotator - The muscle which causes rotation SAQ (Speed, Agility and Quickness) - Type of training specifically designed to improve the speed, agility and quickness of the performer. This includes ladder and polymetric drills. Slow Twitch Muscle Fiber - Muscle fibers that are designed for endurance and high aerobic activity. They can produce a large amount of energy using oxygen. For example, marathon runners and cyclists have a lot of slow twitch fibers. Strength - The maximum force that can be developed within a muscle or group of muscles during a single contraction. Synergist - The muscle which contracts to enhance the efficiency of the muscle primarily important for the movement of a joint. Tendon - The connective tissue which is responsible for attaching the skeletal muscle to the bone. Warm-Up - Period of light activity before exercise that helps to avoid injury and soreness and helps the individual to get ready for the exercise. It consists of three
stages. Stage 1 involves continuous activity such as jogging. Stage 2 consists of stretching and stage 3 consists of skill-related practice e.g. serving in tennis. Role of Cardiovascular System - Transport oxygen to all tissues in the body and to remove from these same tissues metabolic waste products. Cardiovascular System - Blood, blood vessels, and heart Blood - The medium for exchanging oxygen and nutrients for waste products in the body. Contains red blood cells that carry oxygen and supply the tissues and muscles with it. Blood Vessels - The pipes through which the blood flows Heart - The pump which forces blood to flow through the blood vessels Calculate Exercise Heart Rate - Subtract your age from 220. Lower Limit Heart Rate - Maximum heart rate multiplied. Upper Limit Exercise Heart Rate - Maximum heart rate multiplied by. Endomorphs - These people have a tendency to put on body fat at a fast rate. Short neck, round face, Wide waist girth, and more fat in the body. Need a balanced diet. Mesomorphs - Can put on weight faster. Their muscles also grow fast and proportionately. They should eat a balanced diet with less fat. Long upper buddy, large chest, more muscles and strength. Ectomorphs - Muscles develop slowly and weight gain is an issue. They can gain mass by doing mass building exercises. Long arms and legs, Long and narrow hands and feet, Long and thin muscles and narrow chest, and short upper body. Should keep up their calories with supplements. Amino acids - Building Blocks of protein. They contain nitrogen (and sometimes sulfur) in addition to carbon, hydrogen, and oxygen. They are linked together to form proteins. Fats - Made up of fatty acids and glycerol. Fatty acids or unsaturated fats cannot be manufactured by our bodies; so they must be supplied by our diet. Vitamins and Minerals - Are needed in small amounts and are needed to make chemical reactions happen in the tissues. Where does digestion begin? - Starches and sugars being broken down in the mouth into simple sugars by an enzyme in the saliva.
The Chest Muscles - The pectorals. These are the large fan shaped muscles that cover the rib cage area. The function of the pectorals is to pull the arms and shoulders in front of the body. The other muscle is the subclavicus, which is a cylindrical muscle that helps in drawing the muscle forward. The Back Muscles - The trapezius(traps), the triangular muscle that helps to raise the entire shoulder girth. The second is the latissmus dorsi (lats), the triangular muscle that helps in pulling the shoulder down and back. Finally, there are the spinal erectors, which are several muscles in the lower back that cover the nerves and keep the spine erect. Three types of back muscles? - Trapezius, latissmus dorsi, and the spinal erectors. The Leg Muscles - The leg muscles comprise the quadriceps at the front of the thighs, which extend the leg. The four muscles of the quadriceps are the rectus femoris, the vastus intermedium, the vastus medialis and the vastus lateralis. The muscles of the calf comprise the soleus, used to flex the foot and the two headed gastrocnemius, which also flexes the foot. The four muscles of the quadriceps? - the rectus femoris, the vastus intermedium, the vastus medialis and the vastus lateralis The muscles of the calf? - Soleus and the two head gastrocnemius Warming up? - Essential before any form of exercise. It protects the body from injury and heats it up. It is also essential as it supplies oxygenated blood to the various areas so as to prepare them for exercise. Stretching - Helps in increasing the flexibility of the body and avoiding overextension injuries. It decreases the risk of injury. It reduces stress. It increases agility. It increases the flow of nutrients and blood to the stretched area. It helps in avoiding soreness of the muscles Importance of warm up exercises for the back? - Composed of several small bones called vertebrae that are in close proximity to the nerves that send signals from the brain to the various parts of the body. Exercises to Strengthen the Back and Avoid Injury? - Wall Slide, Back Leg Raise, Front Leg Raise, Back Leg Swing, Knees to Chest, Stomach Push-Up, Back Bend, Back Knee Lift, Crunch Steps to Be Taken in Case of a Casualty that is Unconscious and not Breathing? - Check for Danger, Check for Breathing, Clear Mouth, Give Mouth to Mouth Respiration, Check the Airway, Apply Chest Compression, Place the Casualty in the Unconscious Position, Call for Help
Steps to Be Taken in Case of a Casualty that is Unconscious but Breathing? - Check for Danger, Check for Breathing, Clear Mouth, Turn the Casualty Over, Place the Casualty in the Unconscious Position, Loosen Tight Clothing, Treat Other Injuries, if Any, Call for Help Steps to Be Taken in Case of a Casualty Suffering from Severe External Bleeding? - Check for Danger, Stop the Flow of Blood, Raise the Injured Limb, Clear Foreign Objects, Dress the Wound, Rest the Casualty, Cover the Casualty, Call for Help Abdominal Injury, First Aid for an Open Wound with No Organ Protruding? - If no internal organ is visible, lay the casualty flat on the back with feet slightly raised. Do not put any coat or blanket under the head. Expose the wound by removing the clothing around it and place a clean dressing around it to stop the bleeding. Tie the bandage around the dressing firmly but not too tightly. Do not keep the knot directly over the wound. Cover the casualty with a blanket or coat leaving the arms outside and get medical attention. Try not to leave the casualty alone. Abdominal Injury, First Aid for an Open Wound with Organs Protruding? - If an internal organ is protruding, lay the casualty flat on the back with some support to the shoulders and with knees bent. Do not try to push back any protruding organs. Gently remove the clothes of the casualty. Keep the wound away from anything that can cause an infection. Do not breathe over the wound. Cover the wound and any protruding organs lightly with a dressing. Fix the dressing with a bandage that does not press down too hard on the wound. Cover the casualty with a coat or blanket with the arms outside. Ask for medical help. Do not leave the casualty unattended and keep checking for the pulse and breathing. Warning Signs of Internal Injuries? - Pain or tenderness in the abdomen. Tightening of the abdomen. Bruises and abrasions. Vomiting. Muscular contractions. Paleness. Cold skin, sweating. Feeling of faintness. Mouth to Nose Artificial Respiration? - Keep the casualty's face up flat on the back. Clear the mouth with the finger. Straighten the head and tilt it upwards with one hand holding the mouth closed and the other on the forehead. Raise the victim's chin and keep his/her mouth shut. Seal your lips around the nose and breathe into the nose. Remove your mouth and then turn your head to watch the chest fall. Breathe into the nose again giving the first four breaths quickly and then 16-18 breaths a minute. If the casualty vomits during the artificial breathing, turn the head to one side and clear the mouth with your finger. Tilt the head again and resume artificial respiration. Back Injuries - One of the most common causes is usually a sprain of the back muscles due to wrong posture. Lower Back Pain (Lumbago) - Lower back strain is a common form of back problem which can result from sports activity.
